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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170414 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (8/9)
Workout
170414
Metcon (AMRAP - Reps)
For Reps:
7 minute amrap
9 overhead squats 95/65
6 bar facing burpees
rest 3 minutes
7 minute amrap
6 over head alternating lunges 95/65
9 kb swings 53/35
rest 3 minutes
2 minute amrap
jumping air squats 45/35
1 minute rest
2 minute hand release push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 14, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
302 Reps
2
Matt
Clifford
9:30 AM WOD
276 Reps
3
Ryan
Michler
5:00 AM WOD
265 Reps
4
Freddy
Martinez
9:30 AM WOD
222 Reps
5
Bryan
Winder
6:00 AM WOD
217 Reps
6
Dave
Howard
4:30 PM WOD
145 Reps
7
Gordon
Dotson
9:30 AM WOD
243 Reps
8
Benjamin
Lee
6:00 AM WOD
211 Reps
no RX Lunges
Female Clients
1
Casee
Richmond
5:00 AM WOD
287 Reps
2
Jessica
Langston
4:30 PM WOD
260 Reps
Men's Weight
3
Jaci
Watts
9:30 AM WOD
228 Reps
4
Korina
Darger
6:00 AM WOD
198 Reps
5
Charo
Shamo
9:30 AM WOD
231 Reps
6
Heidi
Lewis
5:00 AM WOD
225 Reps
7
Angie
Ellis
4:30 PM WOD
218 Reps
45#, 26kb, 35# squats, 7 rx pu (13 not rx)
8
Syndi
Blackmore
9:30 AM WOD
215 Reps
9
Jeanette
Campbell
9:30 AM WOD
151 Reps
35# bar 23# kb
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